9-16-19 Bear Complex

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100m Run

10 Spiderman and Reach (total)

10 Glute Bridges

100m Run

10 Push-up to Down Dog

10 Warrior Squats (total)

100m Run

10 Active Samson (total)

10 Banded Pull Aparts (pronated and supinated)

Warm-up (No Measure)

Mobility:

Front Rack Stretch on Box or Bench (1 Min)

Pigeon Pose on Box or Bench (1 Min/Side)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

With empty barbell, one round of Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Strength

Bear Complex (Build to heavy complex for the day.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Must complete at least 5 sets. Can take more sets if needed.

Accessory

Metcon (No Measure)

2 Sets for Quality:

100 ft Walking Lunge (body weight)

100m Farmers Carry (heavy)

30 Abmat Sit-ups